Leg Exercises

ExercisesPopular Programs > Leg Exercises

The following leg exercises are designed to improve the strength of the muscles of the legs. You should discuss the suitability of these leg exercises with your Physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain. Begin with the Basic Leg Exercises. Once these are too easy, progress to the Advanced Leg Exercises.


Basic Leg Exercises

The following Basic Leg Exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the leg exercises provided they do not cause or increase pain.

Swiss Ball Squats

Begin this leg exercise in standing with your feet shoulder width apart, your feet facing forwards and a Swiss Ball placed between a wall and your back (figure 1). Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Then slowly return to the starting position maintaining good posture throughout the exercise. Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free.

Leg Exercises - Swiss Ball Squats

Figure 1 – Swiss Ball Squats

Lunges

Begin this leg exercise standing with your back straight in the position demonstrated (figure 2). Slowly lower your body until your front knee is at a right angle. Keep your front knee in line with your middle toe and your feet facing forward. Then slowly return to the starting position maintaining good posture throughout the exercise. Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free.

Leg Exercises - Lunges

Figure 2 – Lunges

Hip Abduction Sidelying

Begin this leg exercise lying on your side in the position demonstrated (figure 3). Keeping your back and knee straight and foot facing forwards, slowly take your leg upwards tightening the muscles at the side of your thigh / hip (abductors). Hold for 2 seconds and then return to the starting position. Perform 1 – 3 sets of 10 repetitions on each leg provided the exercise is pain free. This exercise can be progressed by adding an ankle weight to your ankle for increased resistance.

Leg Exercises - Hip Abduction Sidelying

Figure 3 – Hip Abduction Sidelying (right leg)



  Physiotherapy Products for Leg Exercises

To purchase physiotherapy products to assist with leg exercises, click on one of the above links or visit the PhysioAdvisor Shop.



Find a Physio

Find a Physio to assist with Leg Exercises

Find a physiotherapist in your local area who can assist with leg exercises and injury rehabilitation.


'PhysioAdvisor Exercises' iPhone AppPhysioAdvisor Exercises’ iPhone App

 Download the ‘PhysioAdvisor Exercises’ iPhone App to your iPhone.


Become A Member  Become a Member

Become a PhysioAdvisor Member and gain full access to our complete database of physiotherapy exercises and injury rehabilitation information. For more details see Become a Member.


Return to the top of Leg Exercises.